SmallBoosts is a science-backed well-being platform that turns daily micro-habits into measurable growth. Each boost is a 1–10 minute evidence-based activity drawn from peer-reviewed research across 8 dimensions of human well-being.

How long does a boost take?

Boosts range from 1 to 10 minutes. Flash boosts take under 2 minutes, making them easy to fit into any schedule. The daily goal is 3 boosts — typically under 15 minutes total.

Yes, SmallBoosts is free to use. You can access all boosts, quests, and progress tracking without a subscription.

What are the 8 well-being pillars?

SmallBoosts covers Mental (INT), Physical (VIT), Emotional (SPI), Social (CHA), Sensory (PER), Environmental (DEF), Financial (FOR), and Creative (FLO) well-being — eight dimensions shown by research to collectively define human flourishing.

Are the boosts scientifically backed?

Every boost cites a peer-reviewed study. You can read the scientific basis, view the source publication, and explore the measured health impacts for each activity directly in the app.

VIT

Physical·2 min·+15 XP

Practice deep breathing

This technique enhances emotional stability and HRV.

What You'll Do

Take six deep breaths per minute for two minutes to boost your mood and heart rate variability.

Scientific Basis

Six breaths/min breath pacing resulted in SMD ~0.3–0.4 improvements in HRV and emotional stability compared to passive controls.

Steffen, P. R., et al. (2021). Integrating Breathing Techniques Into Psychotherapy...

The Science of Impact

Improving HRV is linked to reduced stress and better cardiovascular health.

Enhanced emotional regulation can lead to improved mental health outcomes.

Increased HRV is associated with a 20% reduction in anxiety symptoms.

Pro Tips

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Practice paced breathing for 10 minutes daily at six breaths per minute.

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Incorporate this breathing technique into your morning routine for better emotional stability.

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Use guided breathing apps to help maintain the correct pace.